If this is your first visit, be sure to
check out the FAQ by clicking the
link above. You may have to register
before you can post: click the register link above to proceed. To start viewing messages,
select the forum that you want to visit from the selection below.
*Assuming you lift to maintain muscle during a calorie deficit.
You're going to have to eat very cleanly to get and keep visible abs. The normal "high fat low carb" Primal will probably not do. You're going to have to do a high protein, lower fat, low-to-moderate carb version, most likely. You're going to have to eat maintenance calorie, low fat, high protein, moderate carb during lift days to maintain muscle and eat lower calorie, lower fat, high protein, lower carb during rest days to lose body fat.
If you don't lift heavy weights during your "cut," you will likely lose muscle mass at a similar rate to fat mass, so you'll never achieve the desired muscle definition with a calorie deficit. You'll just get skinny-fat. That's the troubling balance - to eat so well you can maintain a solid training program while on a calorie deficit. It's hard and takes dedication - which is why hardly anyone has visible abs in modern, developed socieities.
Don't put your trust in anyone on this forum, including me. You are the key to your own success.
Another way to see your abs is to train them so hard that they becomes protruding and shines through the layer of fat, even at 15 – 20 % of body fat! That’s the good thing by being a former athlete that paid my dues; when I dieted down from 25+ body fat a few years ago, I started to see them at already around 20-22 % of body fat! Some skinny fat dudes cannot see them even at 8 % because they haven’t trained hard enough!
Also: Having full glycogen stores will make high pressure from within and push the abs out against the skin so they’ll becomes more defined…
"All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."
Everyone has abs. If you want them to be visible you must remove the fat overlying them. This is done via having low body fat, which cannot be lost only in specific parts. Doing exercise for abs is misinformed and unrealistic marketing garbage.
A 4 week plan would include fasting, carb cycling, and lots of LSHAW